Vegan Indian Diet: Cutting Out Unnecessary Food Items

A vegan diet is one that excludes all animal products, including milk and other dairy products. It focuses on plant-based foods and beverages and cuts out all products that involve animals in any part of their processing. This means that vegans need to cut out common ingredients in Indian food such as ghee (clarified butter), curd, yoghurt, and paneer (cheese).

Vegan diets are an effective way to shed extra pounds as they are rich in proteins and vitamins and free of carbs and fats. They also reduce blood sugar and help control health issues such as insulin sensitivity, cancer risks, arthritis, and kidney functions.

Dairy products like milk, yoghurt, cheese, butter, and cream

Dairy products are a key component of Indian cuisine, with milk, yoghurt, ghee, butter and cream featuring heavily in many traditional dishes. However, it is possible to replace these with vegan alternatives.

Ghee, a type of clarified butter, is often used in Indian cooking for its nutty flavour and high smoke point. While vegetable oil is a common substitute, it does not provide the same flavour. Instead, refined coconut oil can be used, as it has a similar smoke point to ghee and solidifies at room temperature. Vegetable shortening is another alternative, but it is high in trans fats.

Yoghurt, or dahi, is also widely used in Indian cooking, as an acid and flavour enhancer. It is used in marinades and as the base of gravies. Oat or soy-based yoghurt can be used as a replacement, but coconut yoghurt is not recommended due to its strong flavour. Chickpeas can also be used to make thick yoghurt. In some recipes, tomatoes can be used as a substitute for yoghurt.

Cream is often added to Indian dishes for richness and flavour. Coconut milk is a popular vegan alternative, but it is more suitable for South Indian dishes as it has a distinct coconut flavour. Soy and oat creams are better options for North Indian curries, soups and dal. Almond and cashew creams are easy to make at home and can be used as substitutes.

Milk is also used in Indian cooking, often added to naan dough for a softer texture and distinct flavour. Unsweetened almond or soy milk can be used instead, and any non-dairy yoghurt can be used in place of traditional yoghurt, as long as it is not coconut-based or flavoured.

Butter is another dairy product that can be replaced with vegan block butter or vegetable oil, although these alternatives are better suited to regular butter than ghee.

Meat, including chicken and fish

Meat-eating in India is influenced by various factors, including religion, caste, education, and regional differences. While most Hindus avoid beef due to religious taboos, Christians and Muslims are the largest consumers of eggs and meat. Consumption also varies across states, with Kerala, Goa, and Assam having the highest number of meat-eaters, and Punjab, Rajasthan, and Haryana having the lowest.

In Indian restaurants, meat and fish dishes are usually listed under the "non-vegetarian" section of the menu. Some common meat-based Indian dishes include:

• Butter chicken
• Tandoori chicken
• Mutton curry
• Rogan josh
• Biryani
• Ahuna mutton

When following a vegan Indian diet, it is essential to cut out all meat, including chicken and fish, and replace them with plant-based sources of protein and nutrients. Here are some tips and suggestions for a vegan Indian diet that excludes meat:

• Legumes: Beans, lentils, and peas are excellent plant-based alternatives to meat. They are nutrient-rich and can be used in various Indian dishes like curries, stews, and dosas.
• Tofu and Meat Substitutes: Minimally processed meat alternatives like tofu and textured vegetable protein can be used in curries and stews.
• Nuts, Nut Butters, and Seeds: These are versatile and nutritious foods, rich in protein and healthy fats. They can be added to dishes or enjoyed as snacks.
• Calcium-Fortified Plant Milks: Plant-based milk and yogurts fortified with calcium, vitamin D, and vitamin B12 are good alternatives to dairy products.
• Seaweed: Seaweed is a protein-rich source of essential fatty acids and antioxidants. It can be used in salads or as a side dish.
• Sprouted and Fermented Plant Foods: Sprouting and fermenting plant foods like beans and legumes enhances their nutritional value and provides a source of probiotics.

By incorporating these alternatives into your diet, you can create delicious and nutritious vegan Indian meals that exclude meat, chicken, and fish.

Honey

Bee Farming as Exploitation

Commercial beekeepers often engage in practices that are considered unethical by vegans. For example, they may clip the wings of bees to prevent them from flying away, and they may kill entire colonies to prevent the spread of disease.

Harm to Bee Health

Vegans believe that commercial honey farming may negatively impact the health of bees. Bees naturally store and consume honey during winter to stay healthy and survive the cold weather. In commercial farming, this honey is taken away from them and replaced with sucrose or high-fructose corn syrup, which does not meet their nutritional needs and may even be harmful.

Decline in Bee Population

Bee populations are declining worldwide, and commercial beekeeping practices are believed to contribute to this issue.

Vegan Alternatives to Honey

There are several plant-based alternatives to honey that vegans can choose to consume instead:

• Maple syrup
• Blackstrap molasses
• Coconut nectar
• Date syrup
• Agave nectar
• Barley malt syrup
• Brown rice syrup
• Bee-Free Honee (a branded sweetener made from apples, sugar, and lemon juice)

Bread, beer, wine, chewing gum, fresh fries, pasta, and potato chips

A vegan diet excludes all animal products, including meat, dairy, eggs, and honey. Many foods and drinks are suitable for vegans, but some may contain hidden animal-derived ingredients. Here's a detailed look at whether bread, beer, wine, chewing gum, fresh fries, pasta, and potato chips are suitable for a vegan Indian diet:

Bread

Some types of bread may not be suitable for vegans. For example, bread can sometimes contain dairy products like milk or butter, or eggs. Honey may also be used as a sweetener in certain breads. When choosing bread, it's important to read the ingredient list carefully to ensure it doesn't contain any animal-derived products.

Beer

Most commercial beers are vegan-friendly. The main ingredients in beer are water, grain, yeast, and hops, which are all vegan. However, some breweries may add non-vegan ingredients during the brewing process for clarification, flavouring, or colouring. These ingredients can include isinglass (derived from fish bladders), gelatin (from animal skin, bones, and cartilage), whey, lactose, and honey. Cask ales, honey beers, and milk stouts are examples of beer styles that typically contain non-vegan ingredients. When in doubt, it's best to contact the brewery or look for vegan symbols on the label.

Wine

Wine is made from grapes, which are inherently vegan. However, during the winemaking process, fining agents may be added to remove unwanted substances. These fining agents can sometimes be animal-based, such as isinglass, gelatin, albumin (egg whites), and casein (a milk protein). Additionally, carmine, a red dye derived from insects, may be added for colouring. To ensure a wine is vegan, look for vegan symbols on the label or consult online resources that catalogue vegan wines.

Chewing Gum

The majority of ingredients in chewing gum are typically vegan-friendly. However, some brands may contain animal-derived products. Gelatin, a collagen product derived from animal parts, is often used to give texture and act as a binding agent. Carmine, a red food dye derived from insects, may also be present in gum. Glycerine (or glycerol), stearic acid, lecithin, and natural flavours are other ingredients that can be derived from either plant or animal sources. When in doubt, it's best to contact the manufacturer or choose brands that clearly label their products as vegan.

Fresh Fries

Most French fries are vegan, but it's important to be cautious. In rare cases, fries may contain animal-derived ingredients. For example, McDonald's French fries contain beef fat. When dining out or purchasing frozen fries, it's important to check the ingredients or inquire about the presence of animal products.

Pasta

Pasta is generally considered vegan-friendly. It is typically made from a combination of flour, water, and sometimes eggs. When choosing pasta, it's important to read the ingredient list and look for egg-free varieties to ensure it aligns with a vegan diet. Additionally, when ordering pasta at a restaurant, be mindful of the sauce and other ingredients used, as they may contain dairy or other animal-derived products.

Potato Chips

While potato chips often seem vegan, it's important to read the ingredient list carefully. Basic ingredients like potatoes, oil, and salt are vegan, but flavourings can sometimes include non-vegan ingredients like cheese, milk derivatives, or honey. BBQ and sour cream flavours, for instance, often contain animal products. Choosing plain salted chips or brands that explicitly state they are vegan can help ensure a cruelty-free snack.

Vegan junk food, sweets, and some dairy-free milk

Veganism is a diet that is surprisingly well-suited to Indian cuisine, which is already heavily vegetarian. However, dairy is also a very common feature of Indian food, so vegans must be careful to avoid ghee, milk, cheese, and yoghurt.

Dairy-Free Milk

Dairy-free milk alternatives are a great way to enjoy the rich, creamy flavours of Indian food without the dairy. Coconut milk is a popular choice, as it pairs well with the spices used in Indian cooking. Cashew cream is another option, made by blending soaked cashews with water to create a smooth, creamy consistency.

Vegan Junk Food

Vegan junk food is typically highly processed and filled with sugar and artificial ingredients, so it should be consumed in moderation. Some popular vegan junk food options include:

• Oreos
• Doritos Spicy Sweet Chili-Flavored Tortilla Chips
• Lays Classic Potato Chips
• Pringles Original Chips
• Twizzlers
• Skinny Pop Original Popcorn
• Lindt Dark Chocolate (70% cocoa content or higher)
• Sour Patch Kids

Vegan Sweets

Indian sweets are usually milk-based, but it is possible to make delicious vegan versions. Some examples of vegan Indian sweets include:

• Gulab Jamun
• Kaju Katli
• Gajar ka Halwa (Carrot Halwa)
• Barfi
• Karanji
• Kesar Pista Cake
• Chik-Cha Halwa
• Badam Katli (Almond Barfi)
• Sooji Halwa (Rava Kesari or Sheera)
• Kheer (Indian Rice Pudding)
• Cashew Halwa

Frequently asked questions